CFL #1159

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20210104-lower-body (23 min)

Warm-up

10 min AMRAP of:

15/12 Calorie Row

15/12 Calorie Bike

7 thread the needle (each side)

7 single arm dumbbell sotts press (light) (Each side)

7 Inchworms into strict pull up/Ring Row

45 single unders

Movement Prep

1 set (at speed w/scaled option)

3 muscle-ups

30 double-unders

Metcon

Metcon (Time)

For Time of:

15 muscle-ups (L4), BMU’s (L3), 15 C2BPU’s + 15 Ring Dips (L2), 15 PU’s + 15 Ring Dips (L1), 15 Ring Rows + 15 Box Dips (

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